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Folate (B9)

Vitamins

Also known as: Folic Acid, 5-MTHF, L-Methylfolate, Methylfolate

Folate is a water-soluble B vitamin essential for DNA synthesis, red blood cell formation, and the methylation cycle. It is especially critical during pregnancy for preventing neural tube defects. Natural folate and synthetic folic acid differ in metabolism — individuals with MTHFR variants may benefit from the methylated form.

Best Timing

Take in the morning with or without food. Consistency matters more than specific timing.

Absorption

Folic acid is well absorbed (~85%); dietary folate ~50%. The MTHFR C677T variant (up to 40% of people) reduces conversion of folic acid to active 5-MTHF — methylfolate is preferred in that case.

Health Goals
😊Mood❤️Heart⚡Energy🧬Longevity
Who Should Take This
Pregnant WomenWomenVegans/VegetariansElderly (60+)
  • Prevents neural tube defects when taken before and during early pregnancy
  • Supports red blood cell production and prevents megaloblastic anemia
  • Works with B12 and B6 to lower homocysteine, a cardiovascular risk marker
  • Supports mood and may augment response to antidepressants
  • Essential for DNA synthesis and repair
General health400 mcg DFE

Daily

Preconception & pregnancy400–800 mcg DFE

Daily

Start ≥1 month before conception; 4,000 mcg if prior neural tube defect

Homocysteine lowering400–800 mcg

Daily

Combine with B6 and B12

Adjunct for depression7.5–15 mg L-methylfolate

Daily

Under medical supervision, alongside antidepressants

  • -Folic acid – synthetic, requires conversion by MTHFR enzyme
  • -L-Methylfolate (5-MTHF) – active form, bypasses MTHFR variants
  • -Folinic acid (5-formyl-THF) – intermediate active form
Leafy greens (spinach, romaine, arugula)Legumes (lentils, chickpeas, black beans)Asparagus and Brussels sproutsLiverFortified grains and cereals
Vitamin B12Synergy

Folate and B12 are interdependent in methylation; deficiency of either disrupts both pathways.

B-ComplexSynergy

B-complex typically contains folate — avoid double-dosing.

ZincCaution

High-dose folic acid may modestly reduce zinc absorption; space by 2 hours.

Read research on Folate (B9)

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